Warm Up
3 rounds
1 min rowing
10 goblet hold lunges/curtsy lunges/ box step ups
5 pause plate ohs
10 hardened ring rows
20 hollow rocks

Strenght
Snatch Grip Push Press behind neck + pause overhead squat 4x5+5reps@60-70-75-75% of 1rm snatch
rest 2-3 min bwn sets
4x superset
perform 15/12 calories mod/fast pace rowing and then
Thruster from ground 4x5reps@60-70-75-75% of 1rm
rest 2-3 min bwn sets
Weighted Chin ups 3x5reps@40-50-60% + 10 hammer/overhand grip dumbbell bicep curls
rest 2-3 min bwn sets

Metcon (80-85% effort)
20 min emom
1) 15 sec of double unders + Double KB Thrusters x 6-10reps @16/24kg
2) Burpee Pull ups x 6-10 reps
3) Bike erg x 15/12 calories / masters 45+ 14/11
4) Sledge Push x 15-20m at light/moderate weight
5) rest minute